WOD 1
10 Minute AMRAP
10 GHD Sit Ups
10 Pull Ups
TOTAL 10 ROUNDS 2 REPS
*This was a leg burner for me, I was pushing as hard as I could given the lactic acid in my quads. Abs held up well, I would love to re-do this one on an actual GHD machine!
WOD 2
3 RFT
15 Box Jumps (25") Games Standard
15 Snatches (95)
400 M Run
TIME 12:04
Well Lucas and I wrote this one up and we both underestimated the suck factor. It is amazing how much the "Game Standard" on a box jump plays a role in time. Having to open your hips at every rep really messes with your rythym.
Monday, October 31, 2011
6 Minute Chipper
WOD 1
10 Push Press (135)
20 Sit Ups
30 burpees
40 SDHP(70)
50 Wall Balls
TIME 6:04
*This workout was very decieving! Lucas and I both had blood when it was all said and done. short and sweet!
10 Push Press (135)
20 Sit Ups
30 burpees
40 SDHP(70)
50 Wall Balls
TIME 6:04
*This workout was very decieving! Lucas and I both had blood when it was all said and done. short and sweet!
Saturday, October 29, 2011
Chipper Wod
WOD 1
For Time
40 Show Hand Push Ups
30 Pull Ups
Run 400 M
10 Wall Climbs
30 Box (28")
Run 400 M
10 Turkish Get Ups (53)
30 KB Swings (53)
TIME 14:29
WOD 2
10 Minute AMRAP
50 Double Unders
10 T2B
10 "Taters"
TOTAL 4 RDS 57 REPS
*Great day of training today! I was able to hit 2 Met-Cons and a solid strength session. Both of these WODS were horrible in there own special way. In the first workout the 28" box jumps were difficult because I couldn't keep a rythym. In the second workout the intense burning in my shoulders limited my endurance on the double unders. I highly underestimated the second wod!
For Time
40 Show Hand Push Ups
30 Pull Ups
Run 400 M
10 Wall Climbs
30 Box (28")
Run 400 M
10 Turkish Get Ups (53)
30 KB Swings (53)
TIME 14:29
WOD 2
10 Minute AMRAP
50 Double Unders
10 T2B
10 "Taters"
TOTAL 4 RDS 57 REPS
*Great day of training today! I was able to hit 2 Met-Cons and a solid strength session. Both of these WODS were horrible in there own special way. In the first workout the 28" box jumps were difficult because I couldn't keep a rythym. In the second workout the intense burning in my shoulders limited my endurance on the double unders. I highly underestimated the second wod!
Thursday, October 27, 2011
Row 3k
WOD 1
Active recovery day for me, I rowed 3k then called it a day. I want to be well rested for what should be a great training day tomorrow. The 3k was untimed, but I would say it was performed at about 70-80%.
Active recovery day for me, I rowed 3k then called it a day. I want to be well rested for what should be a great training day tomorrow. The 3k was untimed, but I would say it was performed at about 70-80%.
Wednesday, October 26, 2011
Wall Climbs/ Up Downs/ Pass Throughs/ Grass Hoppers
WOD 1
Chest day with Mike.
WOD 2
20 Minute AMRAP
3 Wall Climbs
10 Up Downs
5 Pass Throughs
10 Grass Hoppers
TOTAL 8 ROUNDS + 5 REPS
*This was a wod way outside the norm. It was nice to change it up with some foreign moves. Some of the mainsite scores were 7-10 rounds so I have mixed feelings about my score. Either way this was a good workout.
Chest day with Mike.
WOD 2
20 Minute AMRAP
3 Wall Climbs
10 Up Downs
5 Pass Throughs
10 Grass Hoppers
TOTAL 8 ROUNDS + 5 REPS
*This was a wod way outside the norm. It was nice to change it up with some foreign moves. Some of the mainsite scores were 7-10 rounds so I have mixed feelings about my score. Either way this was a good workout.
Tuesday, October 25, 2011
Monday
Shoulder strength day then I took it easy due to some concerning back pain that started during a TABATA interval of Hang Cleans on Sunday night.
Tuesday
WOD 1
Back Strength session.
WOD 2
10 Minute AMRAP
MAX HSPUs
MAX Pull Ups
TOTAL HSPUs: 36
TOTAL Pull Ups 106
*I wrote this up last night for Bobby and I thought I would give it a go. This was a tough wod for muscle endurance. I felt good for the most part. I was glad to throw HSPUs in a wod, I haven't done them in a long time.
WOD 2
10 Minute AMRAP
TEAM WOD w Lucas
200 M Repeats
TOTAL 200 M ran: 15
*Lucas and I rotated every other 200 M sprint for max reps in 10 minutes. We finished with 15 between the two of us. Maintaining a speed for me is so difficult. I am so slow it's almost embarrassing. This was a wod I needed to do.
I'm hoping by resting my back it will heal up faster. We will see tomorrow.
Shoulder strength day then I took it easy due to some concerning back pain that started during a TABATA interval of Hang Cleans on Sunday night.
Tuesday
WOD 1
Back Strength session.
WOD 2
10 Minute AMRAP
MAX HSPUs
MAX Pull Ups
TOTAL HSPUs: 36
TOTAL Pull Ups 106
*I wrote this up last night for Bobby and I thought I would give it a go. This was a tough wod for muscle endurance. I felt good for the most part. I was glad to throw HSPUs in a wod, I haven't done them in a long time.
WOD 2
10 Minute AMRAP
TEAM WOD w Lucas
200 M Repeats
TOTAL 200 M ran: 15
*Lucas and I rotated every other 200 M sprint for max reps in 10 minutes. We finished with 15 between the two of us. Maintaining a speed for me is so difficult. I am so slow it's almost embarrassing. This was a wod I needed to do.
I'm hoping by resting my back it will heal up faster. We will see tomorrow.
Sunday, October 23, 2011
Front Squat(Strength), TABATA Sunday(Push Ups, Squats, L-Sits)
Front Squat
5x185
5x215
5x235
5x240
5x245* 5 Rep Max
WOD 1
TABATA Intervals
20 Seconds on 10 Seconds Rest 8 Rounds each
Push Ups 25, 18, 13, 9, 8, 7, 7, 7 TOTAL (94)
Rest 1 Minute
Squats 20, 18, 17, 15, 13, 14, 13, 13 TOTAL (123)
Rest 1 Minute
L-Sits Maintain above 90 degree angle at the hips either in full L-Sit or bent knee position.
*Gage and I did a nice strength session this morning, focusing primarily on our front squat 5 rep max. I worked up to 245 today but I see myself getting 250 maybe even 255 in the near future. The TABATA interval workout was a killer and I really did enjoy it. It's amazing what 20 seconds of work can do to your body. The L-Sits were a nice addative at the end, even though it is hard to gauge this movement it is great for "core" strength.
5x185
5x215
5x235
5x240
5x245* 5 Rep Max
WOD 1
TABATA Intervals
20 Seconds on 10 Seconds Rest 8 Rounds each
Push Ups 25, 18, 13, 9, 8, 7, 7, 7 TOTAL (94)
Rest 1 Minute
Squats 20, 18, 17, 15, 13, 14, 13, 13 TOTAL (123)
Rest 1 Minute
L-Sits Maintain above 90 degree angle at the hips either in full L-Sit or bent knee position.
*Gage and I did a nice strength session this morning, focusing primarily on our front squat 5 rep max. I worked up to 245 today but I see myself getting 250 maybe even 255 in the near future. The TABATA interval workout was a killer and I really did enjoy it. It's amazing what 20 seconds of work can do to your body. The L-Sits were a nice addative at the end, even though it is hard to gauge this movement it is great for "core" strength.
Thursday, October 20, 2011
3k Row, OHS/ Double Unders
Wod 1
For Time
3k Row
TIME 10:32
*I did this wod a year ago and finished in 10:18 I believe, I attribute the time difference to lowering my volume of Met-Cons. Either that or I am getting old : )
WOD 2
3 Rounds for Time
10 Overhead Squats (135)
50 Double Unders
TIME 4:23
*I watched a video of the fittest man alive (Rich Froning) doing this wod and he made it look unbelievably easy. Needless to say it wasn't. He finished in 2:40, I finished slightly behind : ) I was a little surprised by the instability in my OHS. More room to grow definitely.
For Time
3k Row
TIME 10:32
*I did this wod a year ago and finished in 10:18 I believe, I attribute the time difference to lowering my volume of Met-Cons. Either that or I am getting old : )
WOD 2
3 Rounds for Time
10 Overhead Squats (135)
50 Double Unders
TIME 4:23
*I watched a video of the fittest man alive (Rich Froning) doing this wod and he made it look unbelievably easy. Needless to say it wasn't. He finished in 2:40, I finished slightly behind : ) I was a little surprised by the instability in my OHS. More room to grow definitely.
Box Jumps/ Snatch/ Row, 150 Burpees
WOD 1
For Time
50 Box Jumps (24")
50 Hang Snatches(45)
50 Calories
50 Hang Snatches
50 Box Jumps
TIME 9:22
*Lucas wrote this one up, the box jumps went much smoother the second round. I always seem to do better at this movement when I am warm. I was surprised how fast the lactic acid built up in my shoulders during the hang snatches. The bar was so light i could move fast but had to deal with the deep burn it caused.
WOD 2
For Time
150 Burpees
TIME 9:55
*This was my worst 150 burpee showing in a LONG time. I felt like crap going in. To be honest, I was tired, sore and depressed. I did NOT want to do this wod. It is very frustrating to purposefully back off the Met-Cons to focus more on strength. Hopefully this will all pay off come sectionals.
For Time
50 Box Jumps (24")
50 Hang Snatches(45)
50 Calories
50 Hang Snatches
50 Box Jumps
TIME 9:22
*Lucas wrote this one up, the box jumps went much smoother the second round. I always seem to do better at this movement when I am warm. I was surprised how fast the lactic acid built up in my shoulders during the hang snatches. The bar was so light i could move fast but had to deal with the deep burn it caused.
WOD 2
For Time
150 Burpees
TIME 9:55
*This was my worst 150 burpee showing in a LONG time. I felt like crap going in. To be honest, I was tired, sore and depressed. I did NOT want to do this wod. It is very frustrating to purposefully back off the Met-Cons to focus more on strength. Hopefully this will all pay off come sectionals.
Monday, October 17, 2011
Push Press, Burpee/ C2B, Rope Climb
WOD 1
15 Minute Drill
Push Press @190
3 Reps every minute on the minute
0 Misses
WOD 2
3 Rounds for Time
20 Burpees
20 C2B Pull Ups
TIME 9:46
*C2B's were the limiting factor here. I am so use to butterflying with all of my pull ups so doing C2B Pull ups throws my rhythm completely off.
WOD 3
3 Rounds for Time
5 Rope Climbs (20")
190 M Run
TIME 17:16
*The rope climbs killed me today. I couldn't figure out my footing for some reason. The rope kept getting tangled in my leg. More efficient rope climbing and I can easily knock 2 minutes off of this wod. The side stitch I got after round 1 was not enjoyable either. I need an excuse board...
**Heavy workload today. I enjoyed each wod in a special way : ). Day one of the Paleo Challenge and I am already feeling leaner then days prior. I am glad my body adapts quickly to Paleo style eating.
15 Minute Drill
Push Press @190
3 Reps every minute on the minute
0 Misses
WOD 2
3 Rounds for Time
20 Burpees
20 C2B Pull Ups
TIME 9:46
*C2B's were the limiting factor here. I am so use to butterflying with all of my pull ups so doing C2B Pull ups throws my rhythm completely off.
WOD 3
3 Rounds for Time
5 Rope Climbs (20")
190 M Run
TIME 17:16
*The rope climbs killed me today. I couldn't figure out my footing for some reason. The rope kept getting tangled in my leg. More efficient rope climbing and I can easily knock 2 minutes off of this wod. The side stitch I got after round 1 was not enjoyable either. I need an excuse board...
**Heavy workload today. I enjoyed each wod in a special way : ). Day one of the Paleo Challenge and I am already feeling leaner then days prior. I am glad my body adapts quickly to Paleo style eating.
Hang Clean/ Lateral Jumps
WOD 1
7 Minute AMRAP
Hang Clean (135)
20 Lateral Jumps (Over barbell)
Rep scheme for lateral jumps is 3,6,9,12, etc...
*Score is total hang cleans
TOTAL 84
*I borrowed this workout scheme from Lucas. He did a similar wod with double unders last week. I enjoy mixing up the scheme of things as often as possible, other wise I might as well be doing bicep curls : )
7 Minute AMRAP
Hang Clean (135)
20 Lateral Jumps (Over barbell)
Rep scheme for lateral jumps is 3,6,9,12, etc...
*Score is total hang cleans
TOTAL 84
*I borrowed this workout scheme from Lucas. He did a similar wod with double unders last week. I enjoy mixing up the scheme of things as often as possible, other wise I might as well be doing bicep curls : )
Friday, October 14, 2011
AF WOD #2
WOD 1
Again Faster Challenge WOD 2
8 Minute AMRAP
3 Snatch Complexs (Power/ Hang/ Hang Squat)
3 Wall Climbs (Sternum Touches)
TOTAL 5 Rounds
*After a couple days of rest I did the Again Faster Challenge WOD # 2. It was tought but not one I was strong enough to push until I collapsed, the snatch complex just got heavy.
Again Faster Challenge WOD 2
8 Minute AMRAP
3 Snatch Complexs (Power/ Hang/ Hang Squat)
3 Wall Climbs (Sternum Touches)
TOTAL 5 Rounds
*After a couple days of rest I did the Again Faster Challenge WOD # 2. It was tought but not one I was strong enough to push until I collapsed, the snatch complex just got heavy.
Monday, October 10, 2011
"Angie"/ Chest Day
WOD 1
"Angie"
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
TIME 18:27
*I did this wod 1 year ago and finished in 17:30 but the standard on my sit ups was no where near as strict as I was today (chest touches your knees everytime), I also only did 95 Pull ups because my pull up bar broke off my wall on the 95th rep. Those two differences as well as my standard on push ups are what I am adding the time difference up to be. It just goes to show, cheating reps (even though I didn't "cheat" them, my bar broke) or not holding yourself to a strict standard doesn't help you in the long run.
WOD 2
Bench Press
4x6-8 @ 255
I got 6 reps on all sets except the last. We also did a variety of chest exercises after bench. My chest was fried from the 100 push ups in "Angie". I was pretty happy to perform as I did all things considered.
"Angie"
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
TIME 18:27
*I did this wod 1 year ago and finished in 17:30 but the standard on my sit ups was no where near as strict as I was today (chest touches your knees everytime), I also only did 95 Pull ups because my pull up bar broke off my wall on the 95th rep. Those two differences as well as my standard on push ups are what I am adding the time difference up to be. It just goes to show, cheating reps (even though I didn't "cheat" them, my bar broke) or not holding yourself to a strict standard doesn't help you in the long run.
WOD 2
Bench Press
4x6-8 @ 255
I got 6 reps on all sets except the last. We also did a variety of chest exercises after bench. My chest was fried from the 100 push ups in "Angie". I was pretty happy to perform as I did all things considered.
Sunday, October 9, 2011
100 Burpees
WOD 1
For Time
100 Burpees
TIME 5:38
*On the weekends I try to keep my workout time to a minimum so I can hang out with Brandy and Cali as much as possible. So I squeezed this lung burner in last night. It is amazing how body weight movements can make you feel in less than 6 minutes. I was happy when this was over.... Looking forward to a great week of training! Back at it with my diet on Monday.
For Time
100 Burpees
TIME 5:38
*On the weekends I try to keep my workout time to a minimum so I can hang out with Brandy and Cali as much as possible. So I squeezed this lung burner in last night. It is amazing how body weight movements can make you feel in less than 6 minutes. I was happy when this was over.... Looking forward to a great week of training! Back at it with my diet on Monday.
Saturday, October 8, 2011
Catch Up
After getting my butt handed to me in "Stacey" I have been a little discouraged this week. I still worked out but was super busy at work and unmotivated on the computer.
Wednesday I did a TEAM WOD with Craig. It was a 5 Minute AMRAP of Power Cleans at 135 pounds, each member must do 5 reps before switching. We finished with a total of 117.
Thursday I did 5 Rounds for Time of 30 Double Unders, 30 Box Jumps and a 400 M run. I finished in 16:54.
Friday I did 5 Rounds for Time of 5 Squat Cleans and 10 Chest to Bar Pull Ups. I finished in 7:29 I believe.
Back at it again tomorrow (Sunday).
Wednesday I did a TEAM WOD with Craig. It was a 5 Minute AMRAP of Power Cleans at 135 pounds, each member must do 5 reps before switching. We finished with a total of 117.
Thursday I did 5 Rounds for Time of 30 Double Unders, 30 Box Jumps and a 400 M run. I finished in 16:54.
Friday I did 5 Rounds for Time of 5 Squat Cleans and 10 Chest to Bar Pull Ups. I finished in 7:29 I believe.
Back at it again tomorrow (Sunday).
Sunday, October 2, 2011
"Stacey"
WOD 1
150 Air Squats
2,000 M Row
150 Air Squats
TIME 16:10
*I tried the Again Faster competition team workout today. It is an understatement to say it crushed my lower body. My first 75 air squats took me 1:34 my second 75 squats for the first 150 took me 2:30 (roughly). I rowed the 2,000 M in 7:11 with an average pace of 1:47. The second set of 150 squats took me forever. This wod was won or in my case lost in the second set of 150 air squats.
150 Air Squats
2,000 M Row
150 Air Squats
TIME 16:10
*I tried the Again Faster competition team workout today. It is an understatement to say it crushed my lower body. My first 75 air squats took me 1:34 my second 75 squats for the first 150 took me 2:30 (roughly). I rowed the 2,000 M in 7:11 with an average pace of 1:47. The second set of 150 squats took me forever. This wod was won or in my case lost in the second set of 150 air squats.
Snatch, Box Jumps/ Double Unders/ High Pulls
WOD 1
15 Minute Drill (Snatch)
3 @ 150 every minute
Max reps last set, 9 Reps
I had a great snatch workout this morning! I hit my old PR of 185 then missed at 190 twice. I did however get 190 above my head I just missed balancing the weight and standing up.
Rest 5 Minutes
5x 8-10 Toe 2 Bars
WOD 2
Max Reps 30 Seconds Rest between rounds
Box Jumps 35, 16, 23
Double Unders 46, 25, 21
KB High Pulls (70) 36, 35, 20
*I was pretty disappointed in this wod when I finished. I feel like I only was able to push to my threshold on the KBHP's. I did better on box jumps than I thought but I missed way too early on double unders each round. I have to admit my head was NOT in this wod from the start.
15 Minute Drill (Snatch)
3 @ 150 every minute
Max reps last set, 9 Reps
I had a great snatch workout this morning! I hit my old PR of 185 then missed at 190 twice. I did however get 190 above my head I just missed balancing the weight and standing up.
Rest 5 Minutes
5x 8-10 Toe 2 Bars
WOD 2
Max Reps 30 Seconds Rest between rounds
Box Jumps 35, 16, 23
Double Unders 46, 25, 21
KB High Pulls (70) 36, 35, 20
*I was pretty disappointed in this wod when I finished. I feel like I only was able to push to my threshold on the KBHP's. I did better on box jumps than I thought but I missed way too early on double unders each round. I have to admit my head was NOT in this wod from the start.
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